Dr. Eric Topol, a prominent cardiologist and the founder of the Scripps Research Translational Institute in La Jolla, California, has released a New York Times bestselling book titled “Super Agers: An Evidence Based Approach to Longevity.” I recently had the opportunity to chat with him about his work, which explores ways to potentially slow aging and emulate what he terms “Wellderly”—that is, individuals who thrive well into their 80s and 90s without chronic illnesses.
The book provides a more detailed response to these concepts, aimed at an audience eager to learn about the latest advancements in longevity medicine. However, during our conversation, Topol offered some key do’s and don’ts for those looking to make 80 feel like the new 50.
1. Do: Strengthen your immune system
If there’s one central idea in Topol’s book, it’s that healthy aging hinges on a robust immune system, vital for fending off diseases like diabetes, cancer, and heart conditions. “It’s the immune system, stupid,” he said. This really captures his point.
He advocates for habits that bolster immune health:
- Engage in regular strength and resistance training. This has proven to be one of the most effective ways to extend both lifespan and healthspan.
- Follow a Mediterranean-style diet rich in whole foods, colorful vegetables, and lean protein, while minimizing ultra-processed foods.
- Prioritize deep, restorative sleep as it plays a crucial role in immune function.
- Pay attention to “lifestyle+” factors, like spending time outdoors, avoiding pollutants, and nurturing friendships.
There’s more to explore about sleep and nutrition later, but Topol emphasized the importance of a strong immune system: “We should be testing our immune systems as we age, since it greatly affects how aging impacts us.”
2. Don’t: Limit your medical care to only what your insurance covers
Most standard health insurance typically offers only the basic tests needed to assess heart health, cholesterol, and hormone levels. Topol noted that “conventional medicine often overlooks personalized risk assessments.”
He suggests a few cost-effective tests that could provide a better understanding of one’s health risks:
- Polygenic Risk Scores (PRS): costing under $50, these tests offer valuable risk assessments for common cancers and other diseases. When combined with family history and routine tests, they give a fuller picture of health risks.
- DEXA scans: usually under $100, these scans are useful for assessing body composition changes, especially for older adults worried about muscle loss.
- Genome sequencing: available for about $200, this one-time test can reveal predispositions to certain cancers, though currently, many data sets focus primarily on individuals of European descent.
3. Do: Nourish your “gut-brain axis”
In his book, Topol elaborates on the vital communication between gut hormones and the brain, asserting that this connection is crucial for immune health. Gut hormones are produced in the digestive tract and play a role in both digestion and immune response.
“The relationship between gut hormones and the immune system is groundbreaking,” he said. “They link the gut to the brain, which coordinates immune responses.”
To nurture this connection, here are some tips:
- Maintain a diverse gut microbiome by consuming a range of whole foods and limiting processed options. Foods rich in probiotics, like yogurt and kimchi, can enhance gut health.
- Support your vagus nerve through practices like deep breathing, singing, and even cold exposure.
4. Don’t: Sleep too little or too much
While it’s common knowledge that sufficient sleep is essential for health, Topol highlighted an unexpected perspective: too much sleep, particularly for those over 30, can be linked to higher risks of mortality. He emphasized that seven hours is often the sweet spot.
To improve sleep quality, he recommends keeping a consistent schedule and avoiding food and alcohol a few hours before bedtime.
5. Do: Use AI to answer health aging questions — but with caution
The merging of AI with biomedical data has the potential to significantly enhance disease prediction and personalized care, according to Topol.
He warns that while AI can be a valuable resource, it can also make errors. Thus, he suggests how to effectively use AI:
- Provide personal health data to applications while ensuring you maintain digital privacy by omitting identifying information.
- Utilize AI to analyze your diet by being specific about your food intake, which can yield insightful feedback. Don’t hesitate to question its responses.
- Ask AI for simplified explanations of emerging trends in longevity to expand your understanding.
